Seated Dumbbell Press + Seated Dumbbell Shrug:
- 10kg x 10 (each arm)
- 20kg x 10 + 32kg x 10
- 22kg x 10 + 32kg x 10
- 24kg x 10 + 32kg x 10
- 26kg x 7 + 32kg x 10
- 18kg x 13 + 32kg x 10

Barbell Upright Row + Seated Dumbbell Side Riase:
- 4 rounds
- 40kg x 10 + 9kg x 7

Dumbbell Front Raise + Shrug Machine:
- 10kg x 10 (each arm) + 80kg x 10
- 3 rounds:
- 14kg x 7, 10kg x 3 + 80kg x 10

Incline Shoulder Press Machine + Plate Twist:
- 20kg x 10 (each arm) + 20kg x 20
- 25kg x 10 + 20kg x 20
- 30kg x 10 + 20kg x 20
- 35kg x 10 + 20kg x 20

Bent Over Reverse Dumbbell Fly's + Decline Plate Sit Up:
- 4kg x 10 (each arm) + 20kg x 10
- 3 rounds:
- 5kg x 10 + 20kg x 10

5 Rounds:
- 10 x 40kg Strict Shoulder Press (Push Press when fail) + 20 x 24kg KB Swings
- rest 2mins
- 10 + 20; 9,1 + 20; 7,3+20; 6,4+20; 6,4+20

Row 500m @ 1:50/500m pace